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protein

Part 3 of the Friday mini series addressing the fears of a vegetarian or vegan lifestyle focuses on the #1 asked question when people find out that I don’t eat meat anymore – But where do you get your protein?! Click to read part 1 and part 2!

Are you worried you’ll never get enough protein for those gains you’re working on?

Our society has become obsessed with protein specifically animal based. Between the meat counters at the supermarket, whey protein shakes of every flavor and even protein infused vodka, there is a high demand for animal products to support a high protein – low carb lifestyle. As a weight loss surgery patient, I lived this life for several years and I felt miserable. I was instructed by a nutritionist in connection with my surgeon on what I should consume in my new post-op life. My nutrition instruction was based largely on a diabetic diet. I only met with her for approximately 30 minutes once before surgery and never afterwards. I was given instructions to consume a minimum of 75 grams of firm animal based protein each day starting each meal with the protein first and, if I still had hunger, I could have some vegetables or fruit. While the surgery did help me lose a significant amount of my excess weight, I just wasn’t happy with the way I felt.

When I started transitioning to a vegetarian lifestyle, I was still obsessed with calculating my protein grams each day. How could I survive without protein? I know how silly this thought process was now. The USDA recommends 5 ounces of protein for a woman in my age range which is far less than what I was consuming each day. My blood work started to suffer from my diet as well. For the first time in my life, my cholesterol was starting to rise enough to concern my doctor and discuss medication. In an attempt to eliminate having to take medication, I started taking meat out of my diet. Below is a standard formula for the recommended protein grams that you need per day.

Formula for protein grams:

Body weight (in pounds) x 0.36 = Recommended Protein (in grams)

I started first by researching more on the nutrition of fruits, vegetables and grains and changing my mindset. I was so tired of my diet and knew there was no way I could eat this way for the rest of my life. My research led me to protein grams first naturally given my previous mindset.

I traded in bacon, steak, chicken and eggs for tofu, beans, pasta, broccoli and meat alternatives. I’ve never felt better! Now I know I get my recommended protein grams without even trying and I focus more on getting the recommended 35 grams of fiber per day instead. Below shows some examples of vegan foods and their protein grams. As you’ll see, it is so easy (and yummy!) to get your daily recommended protein grams cruelty free plus fiber!

Are you worried you’ll never get enough protein for those gains you’re working on?

Are you scared you’ll never have anything to eat?

Is it just too expensive for you?

But I can’t live without cheese!

I’ve been there with you. I’ve had these hesitations and fears too. I’m here to tell you that it’s OK. The biggest advantage you can give yourself is to be open minded. That changed everything for me. I also challenge you try eating a few vegetarian or vegan meals each week. If you do, let me know how you feel – Did you enjoy it? Did you hate it? Did you feel better or worse? What did you try? Over this Friday mini series, I’ll show you that it is possible and worth it to try more plant based meals in your rotation.

Are you scared of tofu & meat alternatives?

I know what you’re thinking. Tofu is what TV sitcom nightmares are made of in disguise as a tofu turkey at Thanksgiving dinner. It can be so good! My favorite use of tofu is baked crispy in an Asian stir fry, a tofu scramble as an egg replacement or silken tofu added to frozen fruit in a smoothie to add a delightful texture and protein boost.

In addition to tofu, there are LOTS of companies that have spent a ton of time and resources creating delicious replicas of your favorite meals as well. Some of my favorite companies for meat alternatives are Gardein, Beyond Meat, Boca, Morningstar and Field Roast. Most of the nutrition is comparable to the meat version or less in terms of calories and packed with protein.Gardein provides lots of options like fish, crab cakes, sweet and sour pork and even pizza pockets! What’s better than cholesterol free pizza?

Beyond Meat is the new standard for beef alternatives and they do not disappoint. Currently they provide a seasoned and original ground beefless product and a variety of chicken alternatives. These delicious sliders pack 23 grams of protein in a single serving! Not too shabby!

Boca and Morningstar make vegetarian and vegan options but the products are labeled clearly to distinguish which diet you follow. My favorite Boca products are their beefless crumbles, chick’n nuggets and they have the BEST spicy chick’n pattie. Morningstar offers more vegetarian products than vegan options. The vegetarian options that we enjoy are the wings – buffalo and parmesan garlic flavors, chipotle black bean crumbles and corn dogs. Our favorite vegan option, hands down, is the hickory BBQ riblets. Most of these products are found in the frozen food section of a lot of grocery stores.

Field Roast provides exact replicas of breakfast sausages, frankfurters and burgers that are worthy of any backyard BBQ. These are usually found in the natural section of the grocery store.